Inā hoʻohui ʻoe i nā ʻano kāpena āpau āu e kamaʻāina ai, loaʻa nui iā ʻoe. Ua hoʻāʻo paha ʻoe i kēlā me kēia o lākou ma ka liʻiliʻi i hoʻokahi manawa, akā ʻaʻohe ou manaʻo e pili ana i nā pono o kekahi. Loaʻa iā ia ka nui o nā wikamina, ʻoiai ka liʻiliʻi o ka calorie o ka cabbage.
Kāpena keʻokeʻo
ʻO ke ʻano kāpeti ʻoi aku ka maʻamau a me ke kumu kūʻai ʻole, ulu ia i loko o ko mākou wahi moe, a no laila ʻai lākou i ke kāpena i ka makahiki holoʻokoʻa - hū, ʻai, lawe ia i kumu no ka hoʻopihapiha ʻana, kuke i ka borscht. Loaʻa iā ia ka huaʻai U - methylmethionine. Kōkua ia i ka mālama ʻana i ka maʻi ʻōpū o ka gastric a me ka duodenal, colitis, gastritis a me ka ʻōpū o ka ʻōpū.
ʻO ke kāpī keʻokeʻo he 10 mau manawa ka nui o ka wikamina C ma mua o nā hua citrus ma mua o nā kāloti. Loaʻa kēia kāpī i nā wikamina B1, B2, PP, folic acid, nā paʻakai potassium, ka waikawa pantothenic, ka puna a me ka phosphore.
Pāpaʻi
Hoʻokomo ʻia kēia kāpeti e ko mākou kino ma mua o nā mea ʻē aʻe, loaʻa i ka fiber liʻiliʻi. Ka mea hoʻonāukiuki i ka uhi ʻōpū. Hoʻohana nui ʻia ia i nā meaʻai pēpē a me nā papaʻaiʻai no nā maʻi o ka gastrointestinal tract.
Hoʻohana ʻia ka kōpōlani e hoʻomākaukau i nā salakeke, nā ʻaoʻao ʻaoʻao no ka ʻiʻo, nā ʻopa, nā casseroles, a kuke ʻia nō hoʻi i ka paukū a i ʻole ke kalai ʻia ʻana ma ke ʻano he kīʻaha kaʻawale. Hiki ke mālama ʻia ʻo Cauliflower a 10 mau lā i loko o ka pahu hau. E mālama i ke keʻokeʻo ke keʻokeʻo i ka wā e paila ana, e hoʻohui i kahi kō i ka wai hoʻolapalapa. Hiki iā ʻoe ke hoʻolapalapa i ka cauliflower i ka wai mineral - e ʻoi aku ka maikaʻi.
Kāpelu ʻula
ʻOi aku ka paʻakikī o kēia kāpeti ma mua o ke kāpena keʻokeʻo i ka hanana, no laila ʻaʻole makemake nui ʻia. Akā loaʻa i loko ka nui o ka wikamina C a me ka protein a hiki ke mālama ʻia no kahi manawa lōʻihi loa. Hoʻohana ʻia kēia ʻano kāpeti no ka pale ʻana i nā maʻi maʻi ʻōpū.
Hoʻomākaukau ʻia nā salakeke mai ke kāpena ʻulaʻula, pickled ia e hoʻopau i ka hoʻoilo. Hoʻohana ʻia ia e like me ka hoʻopihapiha ʻana i ka palaoa a i lawelawe ʻia ma ke ʻano he ʻaoʻao ʻaoʻao ʻokoʻa no nā pā meaʻai.
Broccoli
Nui a hewahewa nā ʻano broccoli ponoʻī. Ka mea ʻokoʻa i nā aka o ke kala, ke ʻano a me ka lōʻihi o nā koʻokoʻo a me nā inflorescences. Hoʻohui ʻia lākou āpau e ka ʻono a me nā pōmaikaʻi kānalua ʻole ʻia. Loaʻa i ka Broccoli ka nui o ka wikamina C, PP, K, U, potassium, folic acid, fiber, beta-carotene, antioxidants. Haʻahaʻa ʻo Broccoli i nā kalori a hoʻohana ʻia i nā meaʻai dietetic.
Hoʻomākaukau ʻia nā hoʻopihapiha mai ka broccoli, hoʻolapalapa ʻia lākou, kāwili ʻia i ka palaoa a me nā palaoa, nā ʻopa, nā ʻai, a ʻai maka ʻia me ka mea ʻono.
Kāpena Savoy
Kūlike ke kāpena Savoy me ke kāpena keʻokeʻo, akā ʻoi aku ka looser i ke ʻano a ʻoi aku ka lahilahi i ka ʻono.
ʻAʻole makemake nui ʻia kēia ʻano ma muli o ka mālama pōkole a me ke kumukūʻai kiʻekiʻe. I ka helehelena, ʻōmaʻomaʻo ke kāpeti Savoy ma waho, akā melemele i loko, ʻoi aku ke kiʻekiʻe o ka calorie a loaʻa nā aila mākeke i kūpono no ka poʻe ʻelemākule.
Palukela kupu
Hoʻoemi ʻo Brussels sprouts i ka makaʻu o ka maʻi ʻaʻai a me nā maʻi o ka ʻōnaehana cardiovascular, kiʻekiʻe ia i ka wikamina C, fiber, iron, phosphorus, potassium, B vitamins a me ka wikamina A.
Hoʻomoʻa ʻia nā poʻo liʻiliʻi o nā ʻōpala o Brussels, hoʻohui ʻia i nā salakeke, nā ʻopa, nā ʻai a moʻa, lawelawe ʻia ma ke ʻano he ʻaoʻao ʻaoʻao no kaʻiʻo i kālua ʻia i ka palaoa. Hoʻomoʻa paʻa ʻia ka kāpena a mālama ʻia i loko o ka hoʻoilo.
kohlrabi
I kēia kāpeti, ʻaʻole nā lau, e like me nā ʻano ma mua, ʻai ʻia, akā ʻo ka ʻāpana lalo mānoanoa o ke koʻokoʻo.
ʻO Kohlrabi kahi huahanaʻai, waiwai ia i ka glucose a me ka fructose, nā huaora B1, B2, PP, ascorbic acid, nā paʻakai paʻakai, nā pūhui sulfur. Hāʻawi ʻia ke kāpeti ma kahi ʻaoʻao ʻaoʻao me ka mea ʻono a me ka mea ʻono, i hoʻohui ʻia i ka salakeke. Ua maloʻo ʻo Kohlrabi a hū ʻia no ka mālama lōʻihi ʻana.
Kāpena Kina
Ma mua, ua lawe ʻia aku ke kāpena Pākē mai kahi mamao aku, a ʻo kāna kumukūʻai ʻaʻole i hiki i ka hapa nui. I kēia manawa ua loli ke kūlana, ulu ikaika ke kāpena Kina i ko mākou ʻāina a makemake nā poʻe he nui ia no ka palupalu a me nā pono.
Mālama ʻo ia i nā huaora i loko o ka hoʻoilo, a he mea hoʻohui maikaʻi loa i kēlā me kēia pākaukau i nā saladi hou.